I can’t recall the number of bodybuilders over the past year who have e-mailed me requesting the same thing, “Can you check out my pre-contest diet?” Time and time again, the approach is the same: no carbs. A no carb or a very low carb diet can be effective. Low carbs obviously means a diet is going to be lower in calories, so that’s a plus. It also means insulin, a primary fat storing hormone, is also controlled. Does it guarantee a ripped, fat-free physique? Hardly. Getting ripped is about controlling calories while simultaneously keeping the right hormones in balance. That’s what this series is about – providing the steps you can take to keep the right hormonal profile to help drop fat while keeping the metabolic rate humming.

What You Want To Do: Keep it as low during periods of inactivity, and elevated before and after training.

Why You Want to Do This: Low insulin levels at rest help burn fat as long as calories are controlled. Elevated levels around training prevent muscle loss and support anabolism – muscle growth.

How You Do This: Keep carbs low most of the day – lots of low carb veggies are ok and stress lean proteins like egg whites, chicken breast, fish and protein powders. Around your training – both before and after - make sure you eat carbs along with proteins. A rule of thumb: eat .33 grams of carbs per pound of bodyweight before training and another .33 grams after. For the 200 pounder that would be 66 grams before and another 66 grams after training. This creates an anabolic state during periods the body is most vulnerable to shedding mass; during and after training